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psyche truth life wisdom hey guys

Welcome to the joy of yoga I'm Sharmin 

today we are going to be working

on part of our yoga weight loss

the challenge for beginners this is going to

be fun

exciting so no excuses join us on your

mat

so before we get started today I want to

tell you guys something very exciting we

are actually going to be having a

giveaway for this challenge where you

can win a beautiful dragonfly outfit

similar to one I'm wearing now but

actually in black so find out how to

enter in this video now go ahead and

come to a comfortable seated position on

your mat we are going to take our left

foot out so it's parallel with the front

of our mat and then stack our right shin

on top of our left shin making a nice

triangle shape with our legs we're going

to place the tops of our hands lightly

onto our knees and start in inhale

rising up for cat-cow exhaling rounding

that spine

Yoga Weight Loss Challenge! 20 Minute Fat Burning Yoga Workout Beginners & Intermediate

oh speaking of cat-cow breathing in we

really want to arch and we're reaching

back with the top Pat back part of our

Scout,

we're not crunching our neck

behind us, we're trying to grow and as we

exhale we're keeping the shoulders

planted we're pulling the belly back

inhaling reaching that spine up nice and

long exhaling rounding out

if you found a little funky this morning

or whatever time you're practicing you

can even add a little snake charmer

action with your cat cows whatever is

fun for you taking nice deep breaths

we want to get everything moving and

grooving hitting the reset button on our

body bringing in all the organs out

and on your next inhale comment to sit

up nice and tall you can pull the flesh

out from underneath the buttocks so that

way your sacrum which is your hip bones

are nice and grounded and we are going

to reach our right arm just out to the

side of us taking our left arm up nice

and tall exhale

reaching out for seeded Hoffman

always breathing as we inhale we want to

expand that ribcage and exhale really

sinking deeper making sure that both of

our hips are still squarely on the mat

we don't want to be rising up and if

you're just here this is perfect next if

you want to take this a little bit

further, we can start adding a slight

crunch to this again keeping those hips

grounded moving with control we can take

our right arm behind the back or leave

it on the floor and use it for support

but we're exhaling and inhaling with

each motion inhaling to rise up exhaling

to go alright next inhale come to seated

we're going to scoot that left heel

right up by our bottom placing the right

heel in front of our knee we're going to

hook our elbow or if you can only reach

your hand that's fine too

placing our right arm behind our back

and twisting to look back over that

right shoulder and if this is too much

if you can't reach your elbow to your

the knee you can always take the foot that's

planted put it on the outside of the

a knee that is laying down and then just

use your hand

so pull on your knee following Tracy mmm

I'm so happy to have my best friends

with me today and I love that we get to

match and have fun so what do you think

of our outfits because I'm loving this

dragonfly it's so soft and stretchy

they're so pretty you guys thank you

yeah so exciting hmm all right and on

your next inhale we're coming back to

sitting now we are going to switch our

legs out so our right shin is coming

parallel with the top of our mat and our

left shin is going to go right on top

making that nice triangle placing the

hands-on the knee cups we're going to

inhale reaching that chest up long

keeping the back of the neck nice and

long exhale try to make these movements

isolated slow them down

really use that core use your back make

this an action that starts from the

ground and works its way up to your spine

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Katie-cat Zeppelin says to use your core

don't forget to breathe and on your next

inhale go ahead and come up to a nice

the tall seated position we're sitting

stacked directly over our hips now

placing the left hand just out to the

side of us reaching that right arm up

nice and tall and sliding out on that

exhale again keeping that belly pulled

in I'm not fussed over here I'm really

trying to lengthen my spine still

keeping that right hip grounded even if

you're just here slightly to the side

that's great just keep working at it and

you'll get deeper and deeper

and then now if we want to take this to

the next level we can start our pulses

exhaling to reach out inhaling to sit up

can even take that arm behind the back

or use it to help you

Yoga is all about finding what is right

for you, no two people are the same

I'm not your learning curve

and on your next inhale coming up to

seated we're now going to tuck that left

foot I'm sorry right foot by our hip

the left foot comes over by the knee again

you can take whatever variation works

for you but we're pulling in that

bellies zipping it up and taking that

left arm behind our back

and reaching over keeping the spine nice

and long

and inhale coming back to Center okay so

next what we're going to do is some

the seated twist we're going to have our

goalie arms here and every exhale we're

going to turn to look back over that

shoulder and we're going to inhale to

Center and then exhale to look over the

opposite shoulder again taking our head

with us,

Rabu and exhale really twisting

wringing out those organs and inhale

back to Center next we're going to come

up for our kneeling Halfmoon go-ahead

and come to your right knee trailing

your foot right back behind you you can

step your right hand just out to the

side so that way it lands underneath

that shoulder keeping that slight bend

in your elbow pulling in to the side

inhale lifting that foot straight up

making sure it's in alignment with your

body activating the belly exhaling we're

gonna crunch forward kind of rounding

the spine inhale to straighten out

stretch exhale really activating from

the core now if this is too much for you

you can always come down to your side by

scooting your knee down lowering your

hip and then bringing your elbow down

and then the same thing inhaling exhaling to

crunch

inhale exhale to crunch

following along with miss Tracy and one

more time inhale-exhale crunch and

inhale now we're going to go ahead and

do the same thing another side so now I'm

switching over to the left knee foot

trailing back behind walking that left

foot out keeping everything in alignment

here inhaling that arm up and foot up

exhale crunching in really reaching and

extending if you want on your inhales

you can even reach back behind exhale to

bring that inactivating that belly EXO

moving at your own pace

breathing and inhale back to kneeling

alright go ahead and join us on your

back with your knees up and feet planted

you can take your arms out to the side

in a position or have them bent in the

the cactus position we're going to pick our

knees up flexing the feet and then we're

going to exhale taking the knees to one

side not going farther than what you can

do without picking up that opposite

elbow exhale other side inhaling to pick

back up exhale lower down again keeping

both shoulders planted making this an

action starting from the tummy

if you need to or want to you can take

it another level by taking the leg

straight up in the air adds a bit more

of a challenge really squeezing those

inner thighs you can do it I'm shaking

the storm within calm without inhaling back to

Center you can go ahead and hug your

knees do you want to give them a kiss

thank you knees and then the same thing

putting the arms back out t-position or

cactus trying to take them as straight

up as you can if you need to have a

little bend and out somewhat that's fine

but make sure you're really pulling in

that bellybutton making those toes shake

and quiver and on your inhale we're

going to open out exhale bringing up

right foot across

inhale apart right foot comes behind now

exhale taking back up I'm shaking see my

toes wiggling

squeezing that belly

keep pushing the mind gives up before

the body does one last one and exhale

knees to chest hug it out you can even

hold your hands on your knees and kind

of pull your shoulders out but pushing

your knees forward into your hands

pressing those hips around mmm good job

way to hang in there

me burning alright now we are going to go

into laying down eagle pose here so we

are going to pick up our left knee right

the leg comes up over and then tuck your

right foot under if you can't reach that

right foot all the way around your calf

just yet you can follow along with Tracy

and you really want to make sure that

you are pulling the outside of your calf

together so that way your sandwich in it

because eventually, we want to make it

too tucked all the way so then we are

going to do opposite arms of our legs so

then now my right arm comes in left

comes behind wraps under and claps again

if you can't quite get there all the way

you can press the backs of your hands

together and activating that belly we're

going to inhale extend your legs out and

arms up and out and exhale really

reaching and pulling open exhaling

pulling everything in twisting our way

to a smaller belly

bring out those organs and inhale exhale

and go ahead and inhale to unwind

comfortable oh yeah man let it loose do

what you need to yell at me

so yes that's your actually your IT

band and it's actually getting a really

big stretch when you're pulling on it

especially if you're a desk dweller move

DD furloughs oh yes so this will stretch

you out while working your core all

right let's go ahead and go for the

another side so right leg lifts up making

that 90-degree angle left leg wraps over

under and squeezing together we want to

activate those thighs and flexing my

feet now my left elbow comes upright

arm reps under and around again if you

can only come so far make sure you're

just really squeezing and reaching go

ahead and just set yourself here

pressing the low back into the floor

inhale reaching out long long long

exhale bringing your knees to your

elbows and yell and if you can only

reach so far that's so fine that's all

good that's where you are that's your

the body no shame in any game yeah

just keep working just keep trying

Iceland and exhale and go ahead and

slowly unravel oh good job guys hmm deep

breaths here wiggle it out if you want

you just let it out what's that song let

it goes shake it out okay no

you can go ahead and inhale taking your

feet into your hands so I'm reaching

through the insides of my legs to grab

my heels if you can only reach your

calves that's totally fine or if you

have towels or straps by all means use

them and here we are going to be

activating that belly pulling that belly

button in and just reaching to bring our

knees to our armpits and if you're again

like I said if you're just here hanging

out and you're like a nose as far as I can

go that's totally fine yeah no that's

awesome.